Set Category
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Set Description
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Set Intervals
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Warm-up
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300 Free 300 Choice
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rest 2 minutes between
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Pre-Set
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4x50 1: easy 2: 8 strokes fast 3: 25fast/25easy 4: 50 sprint R10 2x50 on 1 min. 2x50 on 55 sec 2x50 on 50 sec 2x50 on 45 sec 300 Free
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Main Set
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4x75 Kick/Drill/Swim R10 6x50 on 1 min. 4x100 odd:free on 1:45 even:stroke 4x75 25easy/25medium/25fast R10 200 Reverse I.M.
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Drill Set
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4x100 Kick/RightArm/LeftArm/Swim 300 Drills 75 of each stroke
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Pull Set
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4x100 1st 25- breath every 3 2nd 25- breath every 5 3rd 25- breath every 7 4th 25- breath every 9
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Other
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8x25 on 30 sec. 4x25 I.M. order on 30 sec
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Warm-Down
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200 stretched out freestyle
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Total = 4600 SC Meters
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